Core Circuit — Boat · Hollow · Crunch · Reverse Crunch · Plank

From a tucked boat balance, open into a hollow body — arms and legs extended and hovering. Builds the deep abdominal wall with zero equipment.

1. Sit with hands planted by the hips, feet lifted, knees tucked to the chest (boat)
2. Lean back and extend — arms long by your sides, legs straight and floating off the mat (hollow)
3. Keep the lower back pressed flat to the mat the entire time
4. Move slowly through the shapes and breathe — flow for ~10 seconds

Controlled crunches to the peak contraction — hands tracking toward the knees, no yanking on the neck.

1. Lie back, knees bent, feet flat; hands reaching toward the knees
2. Peel the shoulder blades off the mat and curl to the top
3. Lower with control — no bouncing
4. 6–8 slow reps

Legs to the ceiling, hips curling off the mat — hits the lower abs that standard crunches miss.

1. Lie back with the legs extended to the ceiling, arms reaching up
2. Curl the hips off the mat, knees drawing toward the chest
3. Control the way down — feet float back, never drop
4. 6–8 slow reps

Static finisher — one straight line from head to heels. Hold it until form breaks, then kneel and reset.

1. Forearms flat, elbows under the shoulders, body in one rigid line
2. Squeeze the glutes and brace — no sagging hips, no piked butt
3. Hold ~20–30 seconds, then kneel, breathe, and repeat the circuit